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  6. Sesame vs. Adzuki bean

Sesame vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on the differences between sesame and adzuki bean

  • Adzuki bean has less copper, iron, calcium, manganese, magnesium, phosphorus, selenium, vitamin B1, zinc, and vitamin B6.
  • Sesame covers your daily copper needs 420% more than adzuki bean.
  • Adzuki bean contains 35 times less calcium than sesame. Sesame contains 975mg of calcium, while adzuki bean contains 28mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Adzuki bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +3382.1%
Contains more IronIron +627.5%
Contains more CopperCopper +1269.8%
Contains more ZincZinc +337.9%
Contains more PhosphorusPhosphorus +274.4%
Contains more ManganeseManganese +329.3%
Contains more SeleniumSelenium +2766.7%
Contains more PotassiumPotassium +13.7%
Contains less SodiumSodium -27.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +587.8%
Contains more Vitamin B2Vitamin B2 +285.9%
Contains more Vitamin B3Vitamin B3 +529.7%
Contains more Vitamin B6Vitamin B6 +722.9%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +760%
Contains more FolateFolate +24.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Adzuki bean DV% diff.
Copper 4.082mg 0.298mg 420%
Iron 14.55mg 2mg 157%
Polyunsaturated fat 21.773g 0.021g 145%
Calcium 975mg 28mg 95%
Manganese 2.46mg 0.573mg 82%
Fats 49.67g 0.1g 76%
Magnesium 351mg 52mg 71%
Phosphorus 629mg 168mg 66%
Selenium 34.4µg 1.2µg 60%
Vitamin B1 0.791mg 0.115mg 56%
Zinc 7.75mg 1.77mg 54%
Vitamin B6 0.79mg 0.096mg 53%
Monounsaturated fat 18.759g 0.009g 47%
Saturated fat 6.957g 0.036g 31%
Vitamin B3 4.515mg 0.717mg 24%
Calories 573kcal 128kcal 22%
Protein 17.73g 7.52g 20%
Fiber 11.8g 7.3g 18%
Vitamin B2 0.247mg 0.064mg 14%
Vitamin B5 0.05mg 0.43mg 8%
Folate 97µg 121µg 6%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Potassium 468mg 532mg 2%
Net carbs 11.65g 17.47g N/A
Carbs 23.45g 24.77g 0%
Sugar 0.3g N/A
Sodium 11mg 8mg 0%
Tryptophan 0.388mg 0.072mg 0%
Threonine 0.736mg 0.255mg 0%
Isoleucine 0.763mg 0.3mg 0%
Leucine 1.358mg 0.632mg 0%
Lysine 0.569mg 0.567mg 0%
Methionine 0.586mg 0.079mg 0%
Phenylalanine 0.94mg 0.398mg 0%
Valine 0.99mg 0.387mg 0%
Histidine 0.522mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +135.8%
Contains more FatsFats +49570%
Contains more OtherOther +237.9%
Contains more WaterWater +1313.4%
~equal in Carbs ~24.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +208333.3%
Contains more Poly. FatPolyunsaturated fat +103581%
Contains less Sat. FatSaturated fat -99.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.